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Coconut milk nutrition: calories, carbs, GI, protein, fiber, fats

Nuts, coconut milk, raw (liquid expressed from grated meat and water)

Important nutritional characteristics for Coconut milk

Coconut milk
Glycemic index ⓘ Source:
Check out our full article on Coconut milk glycemic index
Check out our Glycemic index chart page for the full list.
 		97 (high)
Calories  ⓘ Calories for selected serving 552 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 8 grams
Default serving size  ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 tbsp (15 grams)
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -1.9 (alkaline)
Oxalates  ⓘ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8611107/ 0 mg
TOP 6% Saturated Fat ⓘHigher in Saturated Fat content than 94% of foods
TOP 11% Fats ⓘHigher in Fats content than 89% of foods
TOP 26% Copper ⓘHigher in Copper content than 74% of foods
TOP 27% Magnesium ⓘHigher in Magnesium content than 73% of foods
TOP 33% Manganese ⓘHigher in Manganese content than 67% of foods

Coconut milk calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 230
Calories in 1 cup 552 240 g
Calories in 1 tbsp 35 15 g

Coconut milk Glycemic index (GI)

Source:
Check out our full article on Coconut milk glycemic index
Check out our Glycemic index chart page for the full list.
97

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 12% 148% 63% 103% 56% 4.7% 44% 213% 287% 81%
Calcium: 115mg of 1,000mg 12%
Iron: 12mg of 8mg 148%
Magnesium: 266mg of 420mg 63%
Phosphorus: 720mg of 700mg 103%
Potassium: 1894mg of 3,400mg 56%
Sodium: 108mg of 2,300mg 4.7%
Zinc: 4.8mg of 11mg 44%
Copper: 1.9mg of 1mg 213%
Manganese: 6.6mg of 2mg 287%
Selenium: 45µg of 55µg 81%
More about mineral coverage chart

Mineral chart - relative view

Copper
0.64 mg
TOP 26%
Magnesium
89 mg
TOP 27%
Manganese
2.2 mg
TOP 33%
Iron
3.9 mg
TOP 45%
Potassium
631 mg
TOP 45%
Calcium
38 mg
TOP 61%
Zinc
1.6 mg
TOP 62%
Phosphorus
240 mg
TOP 64%
Selenium
15 µg
TOP 65%
Sodium
36 mg
TOP 83%
More about Mineral Chart - Relative View

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 0% 7.2% 0% 22% 16% 0% 34% 26% 18% 29% 0% 11% 0.6%
Vitamin A: 0IU of 5,000IU 0%
Vitamin E : 1.1mg of 15mg 7.2%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 20mg of 90mg 22%
Vitamin B1: 0.19mg of 1mg 16%
Vitamin B2: 0mg of 1mg 0%
Vitamin B3: 5.5mg of 16mg 34%
Vitamin B5: 1.3mg of 5mg 26%
Vitamin B6: 0.24mg of 1mg 18%
Folate: 115µg of 400µg 29%
Vitamin B12: 0µg of 2µg 0%
Choline: 61mg of 550mg 11%
Vitamin K: 0.72µg of 120µg 0.6%
More about vitamin coverage chart

Vitamin chart - relative view

Vitamin C
6.7 mg
TOP 34%
Folate
38 µg
TOP 52%
Vitamin B3
1.8 mg
TOP 72%
Vitamin E
0.36 mg
TOP 81%
Vitamin B5
0.44 mg
TOP 82%
Vitamin B1
0.06 mg
TOP 84%
Vitamin B6
0.08 mg
TOP 86%
Choline
20 mg
TOP 87%
Vitamin K
0.24 µg
TOP 88%
Vitamin D
0 µg
TOP 100%
Vitamin B2
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
More about vitamin chart - relative view

Macronutrients chart

3% 24% 6% 67%
Protein:
Daily Value: 11%
5.5 g of 50 g
5.5 g (11% of DV )
Fats:
Daily Value: 88%
57.2 g of 65 g
57.2 g (88% of DV )
Carbs:
Daily Value: 4%
13.3 g of 300 g
13.3 g (4% of DV )
Water:
Daily Value: 8%
162.3 g of 2,000 g
162.3 g (8% of DV )
Other:
1.7 g
1.7 g
More about macronutrient chart

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 69% 57% 46% 45% 35% 29% 48% 55% 55%
Tryptophan: 194mg of 280mg 69%
Threonine: 598mg of 1,050mg 57%
Isoleucine: 648mg of 1,400mg 46%
Leucine: 1224mg of 2,730mg 45%
Lysine: 727mg of 2,100mg 35%
Methionine: 310mg of 1,050mg 29%
Phenylalanine: 835mg of 1,750mg 48%
Valine: 1001mg of 1,820mg 55%
Histidine: 382mg of 700mg 55%
More about aminoacid coverage chart

Fat type information

94% 5%
Saturated Fat: 51 g
Monounsaturated Fat: 2.4 g
Polyunsaturated fat: 0.63 g
More about fat type chart

Fiber content ratio for Coconut milk

60% 40%
Sugar: 8 g
Fiber: 5.3 g
Other: 0 g

All nutrients for Coconut milk per selected serving size (1 cup - 240g)

Nutrient Value DV% In TOP % of foods Comparison
Calories 552kcal 28% 42% 4.9 times more than OrangeOrange
Protein 5.5g 13% 76% 1.2 times less than BroccoliBroccoli
Fats 57g 88% 11% 1.4 times less than CheeseCheese
Vitamin C 6.7mg 7% 34% 18.9 times less than LemonLemon
Net carbs 8g N/A 62% 16.2 times less than ChocolateChocolate
Carbs 13g 4% 59% 5.1 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 89mg 21% 27% 3.8 times less than AlmondAlmond
Calcium 38mg 4% 61% 7.8 times less than MilkMilk
Potassium 631mg 19% 45% 1.8 times more than CucumberCucumber
Iron 3.9mg 49% 45% 1.6 times less than Beef broiledBeef broiled
Sugar 8g N/A 53% 2.7 times less than Coca-ColaCoca-Cola
Fiber 5.3g 21% 35% 1.1 times less than OrangeOrange
Copper 0.64mg 71% 26% 1.9 times more than ShiitakeShiitake
Zinc 1.6mg 15% 62% 9.4 times less than Beef broiledBeef broiled
Phosphorus 240mg 34% 64% 1.8 times less than Chicken meatChicken meat
Sodium 36mg 2% 83% 32.7 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.36mg 2% 81% 9.7 times less than KiwifruitKiwifruit
Manganese 2.2mg 96% 33%
Selenium 15µg 27% 65%
Vitamin B1 0.06mg 5% 84% 10.2 times less than Pea rawPea raw
Vitamin B2 0mg 0% 100% N/AAvocado
Vitamin B3 1.8mg 11% 72% 12.6 times less than Turkey meatTurkey meat
Vitamin B5 0.44mg 9% 82% 6.2 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 86% 3.6 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 0.24µg 0% 88% 1016 times less than BroccoliBroccoli
Folate 38µg 10% 52% 3.8 times less than Brussels sproutBrussels sprout
Saturated Fat 51g 254% 6% 3.6 times more than Beef broiledBeef broiled
Choline 20mg 4% 87%
Monounsaturated Fat 2.4g N/A 64% 9.7 times less than AvocadoAvocado
Polyunsaturated fat 0.63g N/A 74% 180.7 times less than WalnutWalnut
Tryptophan 0.06mg 0% 91% 11.3 times less than Chicken meatChicken meat
Threonine 0.2mg 0% 91% 8.7 times less than Beef broiledBeef broiled
Isoleucine 0.22mg 0% 91% 10.2 times less than Salmon rawSalmon raw
Leucine 0.41mg 0% 90% 14.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.24mg 0% 91% 4.5 times less than TofuTofu
Methionine 0.1mg 0% 89% 2.2 times less than QuinoaQuinoa
Phenylalanine 0.28mg 0% 90% 5.8 times less than EggEgg
Valine 0.33mg 0% 90% 14.6 times less than Soybean rawSoybean raw
Histidine 0.13mg 0% 90% 14.1 times less than Turkey meatTurkey meat
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 552
% Daily Value*
88%
Total Fat 57g
231%
Saturated Fat 51g
0
Trans Fat 0g
0
Cholesterol 0mg
1.6%
Sodium 36mg
4.4%
Total Carbohydrate 13g
21%
Dietary Fiber 5.3g
Total Sugars 0g
Includes ? g Added Sugars
Protein 5.5g
Vitamin D 0mcg 0

Calcium 38mg 3.8%

Iron 3.9mg 49%

Potassium 631mg 19%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
limit break
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Coconut milk nutrition infographic

Coconut milk nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170172/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.